Lipids are one of the three macronutrients that make up the energy-producing components of food. The other macronutrients include carbohydrates and protein. A balance of all three macronutrients is necessary in order to reach and maintain optimal health. In the midst of many dietary fads, lipids or fats are often labeled as "unhealthy" and "bad" and should be cut out of the diet. The impact of a diet very low in lipids can have severe consequences throughout the entire body and negatively impact overall health.
Psychological Consequences
People that consume a diet with no or very low amounts of lipids are at increased risk of depression and suicide. This is thought to be because of the nerve membranes in the nervous system being composed largely of lipids. Without fat in the diet, the natural function of these membranes and receptors is impaired. Extremely low fat diets may also alter serotonin levels in the brain resulting in mood alterations. The essential fatty acids, such as omega-3 and omega-6, are also involved in mood regulation. Low intake of these fats are linked to depression, bipolar disorder and ADHD.
Nutritional Consequences
Lipids are necessary to the absorption of the fat-soluble vitamins A, D, E and K. A diet too low in lipids may cause deficiencies of these vitamins, resulting in further health problems. Intake of little to no fat can also result in a reduction HDL or "good" cholesterol and an increase in total triglycerides in the body. High levels of triglycerides have been linked to heart disease, heart attack and stroke.
Since fats help to satiate or keep the body feeling fuller for longer, a diet very low in lipids may actually cause a person to eat more. Without the fats to send satiety cues to the brain, a person may be more inclined to consume more food and total calories even while cutting down on fat intake. This often results in unwanted weight gain.
Saturated and Trans Fats
Saturated fats are solid at room temperature. They include foods such as butter, fat-containing dairy products and fat found in meat and poultry. Tropical oils, such as palm and coconut, are also saturated. Other solid fats include margarines and shortening, which are commonly hydrogenated. Hydrogenation is a technique used to make fats that are usually liquid at room temperature become solid at room temperature instead. The process of hydrogenation produces trans fats, which have similar health consequences as saturated fats including increased risk of heart disease, hypertension, high cholesterol and dislipidemia.
Unsaturated Fats
Unsaturated fats are those that are liquid at room temperature, such as vegetable and canola oil. Both monounsaturated and polyunsaturated fats have health benefits including providing the essential fatty acids needed for optimal brain function and memory. These types of fats do not increase the risk for heart disease. Besides various types of oils, except tropical oils, unsaturated fats are found in fish, nuts and avocados.
Displacing Types of Lipids
Reducing total fat intake is not an appropriate dieting technique in order to maintain optimal health and nutrient absorption capabilities. Rather than decreasing total fat, those seeking to improve their health through diet should reduce the amount of saturated fats while increasing the amounts of unsaturated fats. The total amount of lipid intake may remain the same; however, there are numerous health benefits to mono- and poly-unsaturated fats while there is little health benefit to saturated fats.
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